Ukudla kabhontshisi, izinsuku eziyi-14, -8 kg

Ukwehlisa isisindo kuze kufike ku-8 kg ​​ezinsukwini eziyi-14.

Okuqukethwe kwekhalori lansuku zonke isilinganiso ngu-660 Kcal.

Ukudla kwe-legume kuyindlela ethembekile nephumelelayo yokwehlisa isisindo. Njengomthetho, ama-5-8 kilograms ashiya umzimba emavikini amabili okudla. Akunconywa ukulandela lokhu kudla isikhathi eside. Ungethuki, ngeke kudingeke udle ubhontshisi kuphela izinsuku zonke eziyi-14.

Izidingo zokudla kabhontshisi

Ngokuya ngemithetho yokudla okudla ngemidumba, udinga ukuthi udle ukudla kwakho ngezithelo, imifino, okusanhlamvu okuphelele noma isinkwa sikarayi, ushizi onamafutha amancane, inyama enomzimba nenhlanzi nezinhlobonhlobo zemidumba. Kunconywa ukuthi udle kane ngosuku, uhlela isidlo sakusihlwa kuze kube yi-18 pm. Ungadla ukudla okusha nokudla okuphekiwe (ngaphandle kokuthosa). Udinga ukuphuza amanzi amaningi ahlanzekile angenawo amakhabhoni, ungaphuza netiye nekhofi elingenashukela.

Vele, ukuzivocavoca umzimba kuzokwenza ukuthi ukudla kudle ngempumelelo. Ukuqeqeshwa kwezemidlalo kuzosiza hhayi kuphela ukulahlekelwa amakhilogremu amaningi, kodwa futhi nokuqinisa isibalo. Ngemuva kwakho konke, cishe awufuni ukuthola kuphela okuncane, kepha futhi nokulingana komzimba. Ngemuva kwalokho ungavilaphi ukusebenza kanzima ngobuhle nempilo yakho.

Uma ufuna ukunciphisa isisindo kancane noma untula amandla okuhlala ekudleni okugcwele, ungacela usizo usuku lokuzilela ubhontshisi… Okudumile, isibonelo, ukudla okuncane okudingwa ubhontshisi. Ngalolu suku, udinga ukudla kwasekuseni namabhontshisi abilisiwe (uhhafu wengilazi), futhi ube nokudla okuncane okunedlanzana lamajikijolo wakho owathandayo noma izithelo ezingezona ezesitashi (i-apula liyisinqumo esihle). Ngesidlo sasemini, sebenzisa ingilazi kabhontshisi obilisiwe kanye nesaladi yemifino eluhlaza (cishe u-200 g). Futhi isidlo sakusihlwa kufanele sibe nengxenye yengilazi yobhontshisi obilisiwe kanye no-100 g wanoma iyiphi inyama ebilisiwe ebilisiwe, ungakhokhela ikhukhamba noma enye imifino equkethe inani elincane lesitashi. Uma ubhontshisi ungathandi, sebenzisa uhlobo oluhlukile lukabhontshisi. Kunoma ikuphi, ukulayisha ngosizo lwabo kuzoba mnandi kunokusebenzisa imifino noma izithelo. Ngemuva kwakho konke, ubhontshisi uzokusiza ukuthi uhlale uzizwa ugcwele isikhathi eside, futhi isifiso sokudla okuthile okungeziwe siyoba sincane.

Imenyu yokudla kabhontshisi

Ukudla kabhontshisi isonto lonke

Usuku 1

Ukudla kwasekuseni: i-toast yesinkwa sokudla okusanhlamvu nocezu oluncane lweshizi olunamafutha amancane; ingilazi ye-kefir.

Isinongo: isaladi ye-kiwi, i-apula nengxenye ye-orenji.

Isidlo sasemini: 100 g kabhontshisi obilisiwe, okunongwe kancane ngamafutha emifino; ijusi yemifino (ingilazi).

Isidlo sakusihlwa: izipuni ezimbalwa zamantilili abilisiwe; ikhukhamba notamatisi isaladi; ingilazi yejusi yezithelo.

Usuku 2

Ukudla kwasekuseni: i-curd ephansi enamavini omisiwe amancane.

Isnack: apula.

Isidlo sasemini: ubhontshisi obilisiwe; isaladi le-sauerkraut no-anyanisi oluhlaza, okunongwe ngamaconsi ambalwa kawoyela wemifino.

Isidlo sakusihlwa: 100 g wenhlanzi ebilisiwe ebilisiwe nenani elifanayo likaphizi oluhlaza.

Usuku 3

Ukudla kwasekuseni: ubhontshisi nocezu lweshizi; i-kefir (200-250 ml).

Isnack: i-apula nesaladi eliphakathi kwe.

Isidlo sasemini: iphalishi le-pea; isaladi lamakhukhamba amasha neklabishi elimhlophe.

Isidlo sakusihlwa: isitsha sesobho sikabhontshisi; ikhukhamba notamatisi isaladi; Ingilasi yojusi wotamatisi.

Usuku 4

Ukudla kwasekuseni: ubhontshisi noshizi; ingilazi ye-kefir noma i-yogurt engenalutho.

Isnack: kiwi nesaladi lewolintshi.

Isidlo sasemini: inhlanzi ebilisiwe noma ebhakwe (150 g); 100 g kabhontshisi obilisiwe.

Isidlo sakusihlwa: isitsha se-pea soup kanye no-1-2 tincetu zesinkwa se-rye.

Usuku 5

Ukudla kwasekuseni: ushizi we-cottage shizi onamafutha omisiwe omisiwe.

Isnack: 4-5 plums.

Isidlo sasemini: kufika ku-200 ml womhluzi wemifino; 200 g wamalenti ebilisiwe kanye no-2 tbsp. l. khuzani.

Isidlo sakusihlwa: isitshalo seqanda esisikiwe nocezu lwesinkwa se-rye.

Usuku 6

Ukudla kwasekuseni: I-150 g yanoma iyiphi imidumba ebilisiwe nengilazi yejusi lewolintshi.

Isnack: i-grapefruit noma ama-kiwi ambalwa.

Isidlo sasemini: isobho sepea (cishe ama-250 ml); Isaladi Yemifino; ucezu lwerayi noma isinkwa esimnyama.

Isidlo sakusihlwa: Isitshulu esenziwe nganoma iyiphi imifino, ngaphandle kwama-beet namazambane.

Usuku 7

Ukudla kwasekuseni: i-100 g yoshizi we-cottage shizi onamafutha aphansi, ongafakwa kancane nge-yoghurt yemvelo noma i-kefir.

Isnack: 3-4 amabhilikosi noma amapentshisi amancane ambalwa.

Isidlo sasemini: 100 g kabhontshisi oyisitshulu kanye no-3-4 tbsp. l. khuzani.

Isidlo sakusihlwa: i-100 g yenyama ebilisiwe ebilisiwe (mhlawumbe inkukhu yenkukhu); 2 isipuni l. ipea iphalishi nocezu lwesinkwa se-rye.

Note… Ngesonto lesibili, imenyu kufanele iphindwe kusukela ekuqaleni. Izithelo nemifino kungathathelwa indawo enye, kepha zama ukugwema lezo eziqukethe isitashi esiningi.

Ukungafani kokudla kwebhontshisi

  • Akunconyelwa ukulandela imidumba yokudla uma kwenzeka izifo zomgudu wamathumbu noma izinso, ezine-gout.
  • Ubuye abe ne-taboo ejwayelekile ngesikhathi sokukhulelwa, ngesikhathi sokuncelisa.
  • Izingane nasebekhulile akufanele babe ekudleni.
  • Ukuze uqiniseke ukuthi le ndlela ayilimazi impilo yakho, kungakuhle ukuthi uthintane nodokotela ofanelekayo ngaphambi kokuyiqala.

Izinzuzo Zokudla Kabhontshisi

  1. Ukuhlala ekudleni okudla ngemidumba, umuntu akatholi umuzwa olambile wendlala. Ngenxa yokuthi ukudla okuyinhloko kudla amaprotheni amaningi, imisipha ngesikhathi sokudla ngeke ihlupheke, kepha amafutha angenasidingo azoshiya umzimba.
  2. Ubhontshisi uqukethe inani elikhulu le-fiber, okusho ukuthi umsebenzi wohlelo lwakho lokugaya ukudla uzothuthuka kuphela. Izindonga zamathumbu zizokhipha ubuthi nezinye izinto eziyingozi ezingalimaza impilo futhi zivuse ukonakala kwenhlalakahle.
  3. Ngesikhathi esifanayo, ukusheshisa komzimba kuyashesha, ukuphazanyiswa, njengoba wazi, ngokwakho kungadala ukuqoqwa kwamakhilogremu athe xaxa.
  4. Futhi, abamele imidumba bazosiza ekucebiseni umzimba ngamaminerali ahlukahlukene, amavithamini nezinye izinto eziwusizo. Isibonelo, ubhontshisi uqukethe ama-pectin amaningi, anomphumela omuhle ekugayeni nasezinqubeni zemethabolic.
  5. Ukudla ubhontshisi kusiza ukuqinisa amasosha omzimba futhi kunciphise amathuba okuhlangana nokutheleleka kwamathumbu.
  6. I-Potassium, i-manganese, i-phosphorus, amavithamini wamaqembu A, B no-C kanye nenani eliholayo lamaprotheni ohlobo lwesitshalo phakathi kwezimbotyi aqukethe uphizi oluhlaza.
  7. Ama-lentile nawo acebe kakhulu ngamaprotheni, ngenkathi aqukethe ubuncane bamafutha. Kumuncwa ngokumangazayo ngumzimba womuntu. Cishe ngama-gramu angama-80 kuphela amalenti adliwe ngosuku angahlangabezana nesidingo sethu sansuku zonke sikavithamini B nensimbi.
  8. Ngasikhathi sinye, cishe yonke imidumba inama-calories ambalwa (yingakho isisindo siyancibilika). Zonke lezi zici zenza ukuthi ukudla kwendle kube ngenye yezindlela eziphephe kakhulu zokunciphisa isisindo sempilo yakho.

Ububi bokudla kabhontshisi

  • Ezinye izazi zokudla ziyakugxeka lokhu kudla ngokungabi namaprotheni ezilwane. Abalandeli balo mbono bathi inxenye yesitshalo ekudleni yinhle, kepha umzimba udinga ukudla okuvela ezilwaneni ukuze usebenze ngokujwayelekile.
  • Kwesinye isikhathi ukubonakaliswa kwendlela kabhontshisi ukuqumba nokuqunjelwa. Uma noma yikuphi kwalokhu kuzwa kuvamile, khona-ke lokhu kudla akuyona eyakho.
  • Ake sikuxwayise ukuthi kungenzeka ukuthi uthole isisindo esilahlekile (namakhilogremu athe xaxa) uma kwenzeka uphuma ngokungaqondile ekudleni. Ngakho-ke, udinga ukuyilengisa ngokushelela kakhulu. Ngemuva kokushiya ekudleni, kunconywa ukuthi izinsuku eziyi-10 (noma okungcono isikhathi eside) uhlele ukudla okuyingxenye yezikhathi ezingama-5-6 ngosuku kuze kube ngu-18: 00 futhi ungakhohlwa ngokuzivocavoca umzimba.

Ukuphinda ukudla kwebhontshisi

Kungakuhle ukuphinda ukudla kukabhontshisi kungakadluli izinyanga eziyi-3-4 ngemuva kokuqedwa kokuqala.

shiya impendulo